700 E Elm Ave, Suite A
La Grange, IL 60525
(708) 497-9670

WOD 03/13/17

WARM-UP
15 minute warm-up

STRENGTH
A1)Back squat: take 90% of your 1RM then do, 5 reps @ 65,75,85+ (+ means go to a technical max, only the final set)

A2) weighted pull-up: 5 x 3 sets final set go to max effort

A2) Rope climbs 2 reps x 3 sets
60 sec rest

WOD
10-1
Clean:RX-3/4 BW, light 1/2 BW
Bar over burpee
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